Strength

Squat Clean and Jerk
20mins to work to a 1RM

WOD

3 Rounds, each done for time
15/10cal Assault Bike
10 Wallballs 20/14
10 Burpees

Rest 1-2min between rounds

Comp HW

3 Rounds not for time
15 Hollow Rocks
10 Handstand Push-ups
5 Muscle-ups

Comment

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